2015 Training Week 9 (20/04/2015 to 28/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of my activities

First, let’s review my activities. I had 4 run activities in this extended week. On Monday (20/04) I had an 8K easy run with the following averages: (8.00 K, 5:29 min/km, 148 bpm, 56m elevation gain). On Saturday (25/04) I had a 7.5K easy run with the following averages: (7.51 K, 5:06 min/km, 169 bpm, 48m elevation gain). On Sunday (26/04) I had a 25K long run with the following averages: (25.00 K, 4:59 min/km, 173 bpm, 53m elevation gain). On Tuesday (28/04) I had a 4K easy run with the following averages: (4.45 K, 6:00 min/km, 135 bpm, 23m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
27Easy 4K29301234.4 km Run
Easy 8K21222324Easy 7.5KLong 25K40.5 km Run

VO2Max and weekly mileage

My VO2Max this week plus in my (Monday, Saturday, Sunday, Tuesday) activities were (51, 51, 51, 51) ml/kg/min respectively. Also my total mileage during this period of time was 44.9 km run.

About individual runs

On Saturday (25/04): I was very busy and I missed four days. I’m not sure how to calculate how much my physical fitness have been dropped because of these four days rest, but I am going to ask it from a coach foresure.

2015 Training Week 8 (13/04/2015 to 19/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week. On Monday (13/04) I had a 10K run (slow tempo) with the following averages: (10.01 K, 4:49 min/km, 157 bpm, 87m elevation gain). On Tuesday (14/04) I had a speed run 6×800 with the following averages: (14.25 K, 5:35 min/km, 151 bpm, 111m elevation gain). On Thursday (16/04) I had a 15K run (tempo 8K) with the following averages: (15.30 K, 4:52 min/km, 162 bpm, 69m elevation gain). On Friday (17/04) I had a 8K easy run with the following averages: (8.00 K, 4:54 min/km, 162 bpm, 58m elevation gain). On Saturday (18/04) I had a 10K easy run with the following averages: (10.00 K, 5:51 min/km, 150 bpm, 124m elevation gain). On Sunday (19/04) I had a 16K long run with the following averages: (16.00 K, 5:30 min/km, N/A bpm, N/A elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
10K run (slow Tempo)Speed run 6×800, 400 recovery1515K run, Tempo 8KEasy 8KEasy 10KLong 16K73.5 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Saturday, Sunday) activities were (53, 52, 52, 52, 52, N/A) ml/kg/min respectively. Also my weekly mileage this week was 73.5 km run.

About individual runs

On Monday (13/04): Perfect ! Started running towards south cause I needed more hills and a new environment ! Gradually definition of Easy and Tempo runs are going to be changed. Right now, the right pace for the Tempo runs are 4:40 min/km and easy runs are something slightly faster than 5:00 min/km unless I’m tired or I had a couple of SOS workouts in a raw. This change makes more sense specifically when my VO2Max improved from 50 to 53 during last week. 53 was the highest VO2Max I obtained in past (first time at Sep 13 2014 https://connect.garmin.com/modern/activity/1151369855)

On Tuesday (14/04): My average time for the 800m intervals is 3:12 min while it should be 3:25min , that means I’m performing better than my marathon goal (3:12 hours vs 3:25 hours) . There was a very strong wind when I was running from false creek to english bay, thus you can see the Max HR for the return intervals (no wind) is slightly less than the Max HR for the other intervals (179bpm vs 185 bpm) The other factor for the speed runs is the stride length. My regular stride length varies between 1.10m-1.20m , while the average stide length in the recent three speed runs are 1.43m,1.36m,1.36 which is 20-30cm more than the regular stride length. This increase would put much more pressure on your hips and upper parts of your legs and as a result, stretching after the workouts is mandatory. The pain that I had in the lower side of my stomach (sport hernia) after the first speed run was also a result of this change. Now in the third week of having speed runs, I see flexibility of my body has been improved and that’s why I really feel good. I try to work on my flexibility cause that has a lot of enjoy for me.

On Thursday (16/04): Finally yesterday I found out the answer of my old question: whats the appropriate cadence for short distance runners i.e. 100m runners. Is it still around 180? After Tuesday speed workout and discussing about my stride length, I had a simple calculation as follows : distance= time x speed = time x cadence x stride length . Lets assume D=100m , so time ~ 10second =1/6 min, substituting in the above formula we have : 600=cadence x stride length. Now its clear that the average cadence cannot be around 180 cause then the average stride length should be over 3m which is really not possible. After that I went to the video for the world wide record for 100m and found out Usain Bolt and the second person in that race had 41,44 strides in the 100m race respectively i.e. Cadence = 256, 272 spm respectively. Again after awhile , need to use HT all day long. At this stage of my training , long distance walks are hard (after somepoint impossible) without HT.

On Friday (17/04): Problem in adjusting cadence in individual runs and also in my weekly ave. running cadence, as I can see since week 7 till now which is middle of week 8 , my weekly average running cadence gradually decreased from 179 spm to 177 spm. I can see a couple of reasons for that. The first one is, by adding the speed runs and also the cool down runs after the SOS workouts to my weekly training plans, my dominated running style has changed and it’s a bit harder for my body to recognize the 180 spm in my runs. The other issue is in the recent days, I am trying to increase my running speed. As you can see since Tuesday of week 7 till Friday of week 8 (today), my weekly average (pace , cadence and heart rate) has been gradually changed from (5:05,179,156) to (4:54,177,160). The change in the running cadence is absolutely negative and important cause cadence would totally change fluency of my runs. It also totally make sense to have this problem, cause it’s so difficult to keep your cadence steady while you are changing your speed. The change in my weekly average HR from 156bpm to 160bpm also seems negative to me, specifically in long distance runs, as I can see in the last (15k run tempo 8k) my ave HR=162 bpm and T.E=4.5 which is definitely too much for a simple tempo run and the reason is simple Ave pace of that run was 4:52 min/km which is too fast. I can see the idea of trying to increase your speed regardless of monitoring other factors was definitely wrong and the idea comes from the point that my VO2max last week improved to 52 and I was feeling my running ability has been improved. Thus I am going to modify the plan: In each run (specifically in tempo runs) first monitor and keep your cadence around 180spm. Also in the middle of your runs (specifically in long distance runs) monitor and keep your Ave HR below 160bpm and finally adjust cadence accordingly. Suggested first,second running pages: (Dist,L pace,L Cad, A pace), (Time, A HR, L HR) Just changed it 🙂

On Saturday (18/04): It was actually a recovery run with a very easy pace cause I was so tired. It is awesome that I don’t have to run 6AM at the weekend 🙂 Experiencing injury in my left leg and the answer is clear , running too fast, just look at my recent 5 workouts : (Dist,Pace)=(8,4:54),(15.3,4:52),(14.25,5:35(speed run)),(10,4:49),(16,4:50). Thats why in today run, I was slowing it down!

On Sunday (19/04): Again watch didn’t work. After 5K that I wanted to have a lap, when I pressed the lap bottom the watch was restarted. I tried multiple times (maybe 4 times) during my run to resume the activity but after each time I had the same problem. Even manually restarting the watch was not useful. I tried to save the activity but that didn’t work neither. Finally I discard the activity and started a new one which worked and I succesfully completed the whole 16K (only the last 9k was recognized by the watch). Now when I am trying to upload the activity , apparently the activity hasn’t been saved properly so I have to upload it manually. Ave pace~5:30 , Ave HR ~ 153 bpm. It was a really hard activity cause I was so tired because of what I explained yesterday.

2015 Training Week 7 (06/04/2015 to 12/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 6 run activities in this week. On Monday (06/04) I had a 13K easy run with the following averages: (13.39 K, 5:09 min/km, 152 bpm, 80m elevation gain). On Tuesday (07/04) I had a speed run 9×600 with the following averages: (15.07 K, 5:51 min/km, 150 bpm, 57m elevation gain). On Thursday (09/04) I had a 15K run (tempo 8K) with the following averages: (15.02 K, 4:57 min/km, 161 bpm, 65m elevation gain). On Friday (10/04) I had a 7K easy run with the following averages: (7.00 K, 5:00 min/km, N/A bpm, N/A m elevation gain). On Saturday (11/04) I had a 10K easy run with the following averages: (10.14 K, 5:09 min/km, 159 bpm, 62m elevation gain). On Sunday (12/04) I had a 16K long run (tempo 12K) with the following averages: (16.00 K, 4:50 min/km, 162 bpm, 80m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 13K runSpeed run, 9×600, 400 recoveryCasual walk15K run, tempo 8KEasy 7KEasy 10K runLong (Tempo) 16K76.6 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Thursday, Friday, Saturday, Sunday) activities were (50, 50, 52, N/A, 52, 52) ml/kg/min respectively. Also my weekly mileage this week was 76.6 km run.

About individual runs

On Monday (06/04): I was supposed to have this 13K run yesterday, but even after getting out to have the run, I noticed that my six pack abs are so weak that I am not able to start running, So I postponed it to today. I guess the problem with six pack abs and stomach muscles is the “Athletic Pubalgia” or “Sport Hernia” that I was talking about it in past. There are certain exercises to avoid/improve this injury. The other fact is I also noticed that maybe 5:00 min/km pace is a bit fast for the easy runs, while based on Hanson’s method and while my Marathon goal is about 3:25hours , ave pace for easy runs should be 1-2 min/mile slower than the ave marathon pace. In my case the ave pace should be 5:25-6:00 min/km. This is important to modify my easy run pace particularly cause I’m sure with 5:00 min/km I would have some issues with my runs at the pick of my training (when I have 80+ km/week runs) . As the first step in this run, I was trying to run a bit easier and my ave pace is 5:09 min/km. I also want to mention in the past week , I was so tired during the week after my runs which might have multiple reasons (I was running fast or because of starting sos workouts)

On Tuesday (07/04): First it was supposed to be a 8×600 speed run but I had an extra one by mistake. It is two days (today and yesterday) that the watch is being restarted at somepoint about 5km. For the 400m recovery, like the way you were training in running room, just have easy walk i.e. HR=100-110 bpm, I was trying to jog for the recovery time i.e. HR~150bpm and it didn’t work (low power for the actual speed workouts) I was also stretching after the whole workout which was EXTREMELY useful (much less abs and right side stomach pain compared to last time, although I still have a little bit of pain in the location of right side HT) Finally I really need to find a good place for the interval training before I start the workout. While I had a shift for the 13k easy run (I did it on Monday instead of Sunday) so I missed the 4 mile easy run of Monday, therefore for the warm up-cool down I had 7k run instead of 2 mile, and i just need to have 2.6k extra run (9k run on Friday) to compensate the whole thing. I went through the intervals and find out I was doing good, desired time for 600m was 2:33 and I was completing almost all of them faster than that (except the second interval were there was an issue with my watch and it was restarted)

On Thursday (09/04): Awesome :D:D:D 3.5k warm up and cool down each. I still have the tempo runs at 4:40 min/km which should be 4:51 min/km. I guess I’ll modify it for long distance tempo runs i.e. 8,9,10 mile tempo runs. Also be careful about dehydration cause you had this problem in past. Have enough water during the day.

On Friday (10/04): Again after finishing the activity when I press the stop button, my watch was restarted and when I saved the activity and tried to upload it to garmin connect it didn’t work and in fact the workout haven’t been saved.

On Sunday (12/04): It was a long run, but I made it a fast tempo run for the first 12K (Ave. Pace 4:40 min/km) and a cool down run for the remaining 4K run (Ave Pace 5:09min/km) I had a busy week with a total mileage of 76.62km because of shifting a 13k run from last Sunday to this Monday. Still feeling good with this plan which means my pace is not too high, otherwise I would feel tired. The other positive point is about performance of my heart while my weekly average heart rate for my activities is 158 bpm, much less than a few weeks ago which was up to 170 bpm. Also my Max HR is about 176bpm while it used to be about 190 bpm which was not good and I had heart issue a couple of times due to high Max HR.

2015 Training Week 6 (30/03/2015 to 05/04/2015)

Activity Details in Google Sheets

Activity Schedule in Google Docs

04

Summary of this week’s activities

First, let’s review my activities during this week. I had 5 run activities in this week. On Monday (30/03) I had a 7K easy run with the following averages: (7.03 K, 5:01 min/km, 166 bpm, 47m elevation gain). On Tuesday (31/03) I had an 8K tempo run with the following averages: ( 8.01 K, 4:41 min/km, 172 bpm, 37m elevation gain). On Wednesday (01/04) I had a 13K easy run with the following averages: (12.83 K, 5:04 min/km, 161 bpm, 87m elevation gain). On Friday (03/04) I had an easy 2K run with the following averages: (2.46 K, 4:51 min/km, 159 bpm, 25m elevation gain) and a speed run 12×400 with the following averages: ( 13.69 K, 6:25 min/km, 141 bpm, 66m elevation gain). On Saturday (04/04) I had a 7K easy run with the following averages: (7.01 K, 5:00 min/km, 158 bpm, 32m elevation gain).

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Easy 7K runTempo 8K runEasy 13K runCasual WalkEasy 2K run Speed run, 12×400 Easy 7K run551.0 km Run

VO2Max and weekly mileage

My VO2Max this week in my (Monday, Tuesday, Wednesday, Friday, Saturday) activities were (50, 50, NA, 50, 50) ml/kg/min respectively. Also my weekly mileage this week was 51.0 km run.

About individual runs

On Monday (30/03): Starting a happy week by winning an argue that I had with my friend a few weeks ago about a technical running question. The argue was a bit challenging and that’s why even a few weeks after that, I am pretty happy to see I was in the winning position. He was claiming that the professional 100m runners can easily complete the marathon faster than me right at the moment and without any kind of training. I simply told him that your potential running ability is just a function of VO2max and obviously their VO2Max is much higher than mine, but in order to achieve your potential and complete the marathon in a good timely manner, you have to train based on a Marathon training plan. He emphasized that training schedule of professionals for even 100m is good enough and I told him not, based on a couple of simple reasons such as the first time you wanna complete a 20+km and 30+km run in your life, you would hit the wall and you would have some difficulties to complete the job. Anyways, today I was asking a coach about the issue and she simply told me that right at the moment and without any specific training, they might not even able to complete the marathon injury free and I was like I had won the lottery Yeeeees 🙂

On Tuesday (31/03): Tempo runs are coming and it brings more happiness 🙂 the faster you run (injury free) the happier you are. Based on Hanson’s Marathon training, tempo and speed runs would start after five weeks of preparation with a total of 145km run in a certain schedule. In the first five weeks, I was running 169km but not as exactly as I was supposed to run, but at the beginning of the the sixth week, I am totally ready to follow up Hunson’s training schedule.
With 3:25:00 hours goal for the marathon, my pace for tempo runs should be 4:51 min/km. However while Garmin watch has 1% inaccuracy and also regarding the fact that I chose 3:25:00 in a way to avoid injury during the training and be in the safe side , for the tempo runs I decided to run with the average pace 4:45 min/km based on what my watch shows (unless something happens and I wont able to continue with that pace).
Today’s run was pretty OK and I didn’t feel any pressure on myself of any kind during/after the run and the ave pace was 4:41 min/km (30 seconds faster in 38 min compared to the schedule) .

On Wednesday (01/04): Starting long distance runs which would boost the strength of my legs & knees. The very strong wind today was literally acting like hills. Also at the end of the run due to low battery issue, my watch was dead and therfore there is a bit of inaccuracy in the data shown here (D=13k, Ave pace=5:00 min/km) As of this week, my weekly mileage would increase by 60-70 % and the main deal here is my nutrition. The problem is like always, I have very poor appetite and I can hardly eat enough calories that I need during the day (I also have to drink a lot of water). To have a better idea of my nutrition now, I usually eat once or twice a day! My friend was asking a marathoner three days ago and he told him it’s a big deal and if I really can’t eat good enough, the solution is to use the clif bars (exactly what I did today) The other issue is in the first few weeks that I would adapt to have 60+km weekly mileage, I might feel a bit tired which is pretty OK and the issue would be resolved in a few weeks. The other thing is, as long distance runs would start and the program would be more serious, I really need to have a strict schedule for the daily runs and also a strict routin for the daily life, For example the best time to have the long distance runs is at the weekend not during the week (cause you would be so tired that day) Finally the last thing is, I really have to use the HT all day long when my activities get tougher.

On Friday (03/04) 2K run: It was supposed to be the speed workout but due to some issue in creating the workout in my watch and also problem in adjusting the speed, I stoped the run and restarted a new speed run. Speed runs have a 2k warm up and a 2k cool down and in between you would have the interval training which at this time, it’s a 400m speed run and a 400m recovery repeated for 12 times.

On Friday (03/04) speed run: In this speed run, I had 2 issues , the first one is the question: whats is the right pace for the speed workouts and the second issue is again the problem that I had about the sport hernia. Regarding the first question, While I wanna complete the Marathon in 3:25 hours, for the speed workouts I should run 800m in 3:25min or equivalently 400m in 1:43min . When I was doing this workout as you can see, I completed almost all 400m in about 1:30min. I have to wait and see if that’s the right pace for all other speed workouts, then I have to modify my marathon goal (just a little bit). The other serious issue that I had in this run is, even by using HT, at the speed workouts, I have too much pressure on the lower part of my stomach (which is possibly sport hernia) and I have to seriously visit a sport doctor about this issue. Fortunately it just happens at the speed workouts and for the easy, tempo and long runs I have no issue and pain in the lower part of my stomach.

On Saturday (04/04): After the speed run of yesterday, I feel I need to have stretch exercises after my runs to release the muscles of my legs. No issue in this run.